Keto v. Low Carb
A low-carb diet can be anything it wants to be, as long as it is low in carbohydrates. And “low” is rarely defined.
On a low-carb diet, you simply make random food choices that curb your carb intake arbitrarily. Since there is no real number, you might still be consuming too many carbs.
Most importantly, what the low-carb diet lacks is that all-critical ketonic state that turns carbs into fats and provides your body with a new and effective source of fuel. This can leave you very hungry and tired.
The ketogenic diet has a specific ratio of carbs to fats to protein. This manipulation is critical, and it’s why a low carb diet won’t work as well, if at all.
Keto v. Paleo
The Paleo is also a low-carb-type diet. It is based on the assumption that eating the way our cavemen ancestors did, i.e., meat and no carbs, sugars, or grains, is the healthiest type of diet.
There are problems with this reasoning. First, our ancestors never experienced the kind of diseases that we face. The ketogenic diet is specifically a “healing” diet that is meant to benefit the body in many ways and help prevent diseases. The paleo diet does not do that.
Also, the paleo diet is based on eating meat instead of manipulating the ratio of fats, carbohydrates, and protein to achieve a ketonic state that uses fat as fuel.
How many carbs should I eat on a keto diet
Basically, ketogenic is low-carb, but it is much more.
There is a reason the ketogenic diet has become so popular. It helps improve your overall wellbeing in addition to helping you lose weight. You have more energy during the day, and you feel sated and full, thereby reducing the cravings for unhealthy snacks. In essence, you are eating less, but better. That’s what makes the keto diet so unique and successful.
The ketogenic diet is not magic pill made up by some gurus. Countless studies and testimonials are able to back the effectiveness of this diet. It is a scientifically proven method that balances your body’s fat intake to help achieve optimal weight loss.
By using fat instead of sugar as your primary source of energy, the keto diet induces a state of ketosis, which is achieved when your body stops receiving carbohydrates to turn in glucose. The fewer carbohydrates you consume, the more you force your body to burn fat for energy instead of storing it.
This is why it is possible to lose weight so quickly on the keto diet. It counts carbohydrates instead of calories.
Using fats as an additional energy source is what ketosis is all about. It is a natural state that helped our hunter-gatherer ancestors survive in early days.
They feasted on low-carb foods when they could, and fasted when food was scarce. Fat was stored and converted into energy during the scarce times. The ketogenic state is a natural human state, which makes the ketogenic diet so powerful and successful. In addition to the benefits of the keto diet, most people simply enjoy the way it makes them feel better.
Weight loss results on the keto diet differ among individuals, depending on their specific body composition. But weight loss has been the consistent result of people who’ve been on the keto diet. The keto diet is known as the best weight-loss diet, as well as the healthiest.
A 2017 study divided Crossfit-training subjects into two groups, with both groups following the physical training, but only one group combined the ketogenic diet with the training. The results showed that those on the keto diet decreased their fat mass and weight far more than the other group.
The keto diet group showed an average of 3.5 kilo weight loss, 2.6 percent of body fat, and 2.83 kilos in fat mass, while the other group lost no weight, body fat or fat mass. Both groups showed similar athletic performance ability.
A 2012 study divided overweight children and adolescents into two group; one was put on a keto diet, the other on a low-calorie diet. As in other keto studies, the children on the keto diet decreased their weight, fat mass, and lowered their insulin levels considerably more than the low-calorie group.
Besides more rapid weight loss, a decided advantage of the keto diet over a low-calorie diet is that people actually stick to the keto diet. A low-calorie diet will help you lose weight, but you may be constantly feeling hungry and deprived. That is the main reason most diets fail. Hunger and deprivation are not a part of the ketogenic lifestyle.